Our
top 6 tips on how you can boost your metabolic rate
If you want to lose weight, and have a slow metabolism, then weight loss
will be more than cutting down on calories, skipping
meals or spending hours in the gym.
The key to your success ,and achieve your ideal body shape, is to focus on your resting metabolic rate:
What
is Metabolism / Metabolic rate?
Metabolism is the
process whereby the body converts food into energy (or uses it for
bodily repairs) or stores it as fat for future use.
In simple terms, if you
have a faster metabolism
you burn calories more efficiently and store less fat.
have a slower metabolism
you burn calories less efficiently and therefore store more calories as fat.
So why is this important ?
When the thyroid is
underactive, it produces too little thyroxine,
producing symptoms such as extreme tiredness, an intolerance to
cold, mental drowsiness, weight gain (even with a poor appetite),
constipation, etc.
Hence to lose weight the higher
you can make your metabolic rate the quicker you will burn
fat - and lose weight.
So assuming you want weight loss, what practical steps can you take ?
(Any of these make a difference to you ?)
Don't starve.
Dropping your calorie intake below 1,000 calories a day will signal to your
body that you are in starvation mode, and will slow down your metabolism.
Eat smaller meals more frequently.
Smaller, more frequent meals keeps your blood sugar stable and provides a
steady source of energy to fuel metabolism.
Get enough aerobic exercise.
As much as you can is really a help for your metabolism, and if you do it in
the morning, you'll raise your metabolism all day.
Build muscle with weight training or resistance
exercise.
At least two to three times a week, you should add weight training or
progressive resistance exercise that builds muscle. Muscle burns more
calories than fat, and the more muscle you have, the more calories you burn,
even at rest! Maintain a healthy muscle mass to help
your metabolic rate
Water, water, water!!
You've heard it before, but drink those 8 8-ounce glasses of water every
day. The energy burning process of metabolism needs water
to work effectively.
Make sure you eat breakfast.
If you don't eat breakfast, you slow down your metabolism and send the body
into "hoard mode," thinking it's starving because you're
going a long period
of time frequently 8 to 10 hours or more, without food. Try a shake packed with nutrients,
hunger busting soy protein and complex carbohydrates instead of skipping
breakfast.
The
Three Quickest Ways
you can lose weight
1. Fewer Calories
Whatever plan you follow you need to cut out at least an extra 500
calories per day.
However you need to make certain that your diet will consist of all
the nutrients you need, - and
ideally be as healthy as possible (i.e vitamins, minerals, etc.).
The healthier you are, the more success you will have in losing
weight.
2. Protein and Metabolism
If you don't have enough protein in your diet then you are not helping
your muscles work at their best. Especially if you have a slow
metabolic rate (or reached your 40's)
you need to give them as much help as possible.
3. Exercise
A combination of aerobic exercise (running / swimming / cycling....)
and resistance training (weight training) will significantly help your
metabolic rate. (and shape !!)
